Program squats for pumping buttocks at home

Squats will help not only lose weight, but also give the buttocks a beautiful and attractive shape, as many girls dream of. To improve your own body and bring it to the ideal, it is enough to conduct regular training, because it is not only the most effective, but also a useful way to achieve the goal.

Squats are the basis for a beautiful physique, while they can be used to build muscle mass, both men and women. It is important to take training seriously, as there is a risk not only not to achieve the effect of the exercises, but also to be injured. Before doing squats for the buttocks at home, you should be familiar with the basic rules of employment.

Features perform squats for buttocks

During the exercise, the back should remain arched. Keep your shoulder blades flattened. This minimizes the chance of injury.

Squats cannot be torn off the heel, as the main load should fall on them.

While lifting up, you cannot fully straighten the body, otherwise the main load will go to the joints, which is very traumatic.

When doing squats, keep your knees at a distance roughly equal to the width of your shoulders.

Knees should not go beyond the line of feet, otherwise the main load will fall on them, and the gluteal muscles will remain undeveloped.

If additional weight is used (for example, a barbell), it is necessary to place it in the trapezoid area. To this end, the shoulder blades as closely as possible.

Taking the barbell, it can not be placed on the cervical vertebrae, otherwise a serious injury could be received.

Correct squatting for the buttocks will be the case if the pelvis does not fall below the level of the thigh, otherwise serious knee injury may be received.

When composing a squat program for the buttocks for a month, it is necessary to remember that the most effective are precisely the deep ones, but they must be carried out correctly. If there is no experience, it is better to sign up for a gym and work with an instructor.

What is the use of such exercises?

These exercises are very useful not only for the lower, but also the upper body. With proper training will be received:

buttocks squats help activate the work of a large group of muscles - the spine, hips, buttocks;

increases the load on the tendons, thereby greatly improving their overall condition;

action on the joints - ankle, knee and hip;

provides stress on the heart, contributing to the formation of a healthy rhythm.

The program of squats for the buttocks for a month allows you to pump the muscles of the legs and thighs, and also helps to improve the overall condition of the whole body, but this result can be achieved with regular exercises.

Training program for the month

Day

Approach 1

Approach 2

Approach 3

Approach 4

Total

1 day

15

15

ten

ten

50

2 day

sixteen

15

13

eleven

55

3 day

17

15

15

13

60

4 day

-

-

-

-

-

5 day

20

20

15

15

70

6 day

21

20

18

sixteen

75

7 day

22

20

20

18

80

8 day

-

-

-

-

-

9 day

25

25

25

25

100

10 day

28

26

26

25

105

11 day

thirty

28

27

25

110

12 day

-

-

-

-

-

13 day

35

33

32

thirty

130

14 day

37

35

33

thirty

135

15 day

40

35

35

thirty

140

16 day

-

-

-

-

-

17 day

43

37

37

33

150

18 day

45

38

38

34

155

19 day

46

40

38

36

160

20 day

-

-

-

-

-

21 day

50

45

44

41

180

22 day

52

47

44

42

185

23 day

55

48

45

42

190

24 day

-

-

-

-

-

25 day

65

55

52

48

220

26 day

65

57

53

45

225

27 day

65

60

54

46

230

28 day

-

-

-

-

-

29 day

70

62

55

48

240

30 day

70

62

55

48

240

How to perform squats?

, located along the torso. Squat should be as slow as possible to work all the muscles. The pelvis is gently retracted, the back remains flat. Make sure your knees are bent at a right angle.

You can use the squat, which was called "plie", thanks to him, the buttock muscles, including the quadriceps, work effectively. The starting position is occupied - the toes are turned out, hands are placed on the waist area. Now you have to sit down, and to complicate things you can use dumbbells, holding them in your hands in front of you.

No less effective is the following exercise, in which the same muscle groups work as in the previous one — the starting position is engaged and the feet are brought together, the hands are placed along the body, and they are left relaxed.

Squatting under the name "curtsy" is done - you need to become straight, your back does not bend, one leg is placed in front, and the second is behind it, put on a sock. Squat should be as slow as possible to feel how tense muscles. During work, the weight of the body is transferred to the front foot, and the back should not touch the floor with the heel.

Regardless of what kind of exercise is chosen, in order to get beautiful and toned buttocks, it is necessary to conduct regular workouts. Home classes are no less effective than in the gym, besides, you can train at any convenient time and in a month the buttocks will get almost perfect shape.